THE MONSTER MONTH

If you're running a marathon or half-marathon this fall, you're about to enter the most critical--and difficult--four weeks of training. It's time to train smart.

(Stay Healthy)

Freeze the pain. When you're training hardest, soreness, aches, and pains are unavoidable--and if you ignore them, they can lead to an injury. When they occur, back off a little on your training, and ice the afflicted area several times a day for at least 48 hours to increase blood flow. "This promotes healing by reducing swelling, inflammation, and destructive enzyme activity," says Troy Smurawa, M.D., team physician for USA Triathlon. "Icing can also control pain and decrease muscle tightening, cramping, and spasms." Apply a frozen gel pack for 10 to 20 minutes. Two other choices: Massage the area with ice that's frozen in a paper cup or apply a bag of crushed ice for 20 to 30 minutes.

Who do you call? It's often during the Monster Month that one of those inevitable aches or pains kicks it up a notch. Don't go into denial because you're afraid it will mean a layoff. Instead, deal with it immediately. If it hurts throughout two consecutive runs, visit a specialist. But which kind? Start out with a sports podiatrist (for below-the-knee injuries) or sports orthopedist. "After making an initial diagnosis, we may refer you to treatment from a physical therapist, a chiropractor, or even an acupuncturist," says John Connors, DPM, a sports podiatrist and runner who has treated several New York City Marathon champions. "Whichever type of specialist you see, try to find one who's a runner and knows what runners have to deal with."

It's all you knead. Regular massages are most valuable during your heaviest training months because they can hasten your recovery from workouts and help keep you injury-free. The best time for a massage is the day after your long run or after a speed workout, when those kinks need to be kneaded the most. A good massage therapist will zero in on your tightest muscles. Find a specialist in sports massage, which combines deep-tissue and friction techniques, at amtamassage.org.

(Eat Right)

Boost your immunity. You'll be especially susceptible to colds and flu during the Monster Month, so reinforce your immune defenses with foods rich in antioxidants and glutamine. "Beans and raw spinach are good sources for both," says Jennifer Hutchison, R.D., a Florida-based sports dietitian and running/triathlon coach (t3coaching.com). "Most brightly colored fruits and vegetables--especially blueberries--are also rich in antioxidants. Glutamine-rich sources include beef, chicken, fish, dairy, and cabbage. On days when your diet isn't optimal, pop a multivitamin as insurance. Also, it's important for your immune system to take in carbohydrates before, during, and after runs of an hour or more."

Liquid or solid? Energy bars, gels, and drinks all supply needed carbohydrates before, during, and after those long runs you'll be doing this month, but which is best? "The harder you're running, the more blood is diverted from the stomach to the working muscles," says Hutchison, "so you don't want to fill it with anything solid. Energy bars and gels need to be broken down in the stomach, but drinks don't." Therefore, stick to sports drinks unless it's after running or on easy-paced runs or run/walks. Or try the new Clif Shot Blok, a cross between a bar and a gel, with the consistency of a Gummi Bear.

Got (fat-free) milk? Consuming more dairy products than usual during heavy training is an excellent idea because dairy contains carbohydrates (12 grams in an eight-ounce glass of milk), protein (eight grams), and bone-fortifying calcium (300 mg). You can limit the fat by favoring low-fat or fat-free yogurt, cottage cheese, and milk rather than higher-fat cheeses, cream cheese, and whole milk.

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